The alarm clock Monday morning is nobody’s friend. That early morning blare is our final farewell to the more relaxed tempo of the weekend. But there are simple ways we can put a little spring in our step even on the days we feel dog-tired.
1. DRINK WATER Dehydration causes fatigue, so stay hydrated to stay bright-eyed. Caffeine can jump start your motor, but you don’t want to over do it. Energy drinks and coffee can give you a temporary energy boost by firing up your fight-or-flight hormones, but when they wear off, you crash. Start your day with a glass of water, enjoy your daily cup of coffee, and then switch back to water.
2. GET SOME PROTEIN
If caffeine jump starts your motor, protein keeps things on an even keel by keeping your blood sugar levels consistent. Try some of these super fast protein-packed breakfasts.
3. USE YOUR NOSE
Citrus smells can perk you up, so drop slices of grapefruit, orange, or lemon in your water (bonus: you feel like you’re at a super posh spa.) Suds up your hair and bod with citrus scents in the shower, or try the get-up-and-go smell of mint, which stimulates the area of the brain responsible for arousal and can make you more alert. Pop a peppermint as you walk out the door.
4. FIRE UP YOUR IPOD
Music can sharpen our mental focus and boost our mood. Put together a soundtrack to your life that you can listen to as you get ready in the morning, drive to the office, or dance to while you’re folding the laundry.
5. GET MOVING
A study from the University of George found that when sleep-deprived people exercised, their perceived level of energy increased by 20 percent and their fatigue was reduced by 65 percent. Take out the dog for a quick walk, power through some crunches and push-ups during the commercial breaks, or pop in one of our favorite workout DVDs. 6. SPEND TIME WITH PEOPLE WHO CHEER YOU
There are some people in your life who make the good times great and the bad times bearable. And we’re not just talking your friends and family. Co-workers, as well as the people we interact with casually, like the mail carrier, can help boost our energy. So smile at the barista’s corny joke. It might just power you through to lunch.
7. GO FOR GOOD ENOUGH
Trying to be perfect is an energy black hole. Also, it’s, well, impossible. So go for good enough rather than perfect. Give a solid effort, and then move on.
8. SMELL THE ROSES
Did you need an excuse to spring for that $4 bouquet of daisies? According to Real Simple, a Harvard study showed that people who looked at fresh blooms in the morning reported higher energy levels for the rest of the day. Put a small bouquet on your bedside table, or use them to brighten up a corner of your cubicle.
9. DEAL WITH DAILY ANNOYANCES
Some of us have annoyances that we struggle with every single day. Maybe your cabinet door has fallen off its hinges, a corner of craft clutter blocks your path to the front door, or the lock sticks and you spend three minutes jiggling it, every single day. Feng shui consultant Catherine Brophy says that “these things take energy from you that you could expend on something else.” Deal with the daily frustrations to free up more energy for what’s important.
10. BE NICE, BE GRATEFUL
It’s hard to feel stressed and burnt out when you are busy appreciating your health, your family, and your new pants found on super sale that make your bum look magnificent. Focus on the positives in your life and then spread it around. Hold open the door, smile at a stranger, tell a co-worker she looks great. It will give both of you a boost.
Here are some tips for keeping the mornings calm: I found these in healthy living..
1. Get enough sleep yourself. I’m good at putting my kids to sleep at a decent hour, but not so good about doing it myself. It’s tempting to stay up late, to enjoy the peace and quiet, but 6:30 a.m. comes fast, and being overtired makes the morning much tougher.
2. Sing. As goofy as it sounds, I try to sing in the morning. It’s hard both to sing and to maintain a grouchy mood, and it sets a happy tone for everyone—particularly in my case, because I’m tone deaf, and my audience finds my singing a source of great hilarity.
3. Say “no” only when it really matters. Wear a bright red shirt with bright orange pants and bright green shoes? Sure. As Samuel Johnson said, “All severity that does not tend to increase good, or prevent evil, is idle.”
4. Get organized the night before. It’s so hard to take the trouble to wrangle all the stuff together the night before, but it really pays off. Those last-minute dashes for homework sheets or empty paper-towel rolls are hard to bear with equanimity.
5. Have a precise routine. This sounds counter-intuitive, and I’m not sure it would work for everyone, but in our house, we have a NASA-like countdown to get to school. At 6:45 a.m., the Big Girl can go downstairs to breakfast (we let her watch TV during breakfast! Aack, I know that’s bad, but we do). At 7:15, she leaves the table to get dressed. At 7:45, we leave the house to walk to school. Knowing these exact times keeps the Big Girl moving and stops her from repeating, “Just a minute, just a minute.”
6. Caffeine. If you need your caffeine, make sure you can get your caffeine! I usually manage to drink a huge mug of black tea and a Diet Coke before we leave the house.
Here are 5 reasons you should , and need to schedule a vacation!a third of employed Americans don’t take their full vacation time. If you’re one of the lucky who get paid time off from work, this is as bad as walking away from free money. Summer’s ticking by, and if you’re still looking for the reasons to justify turning off your Blackberry and packing up a road trip cooler, look no further!!
Vacations give your life more meaning. Americans have a Puritan work ethic we’re proud of, but we often overlook the power leisure has to inform our sense of self. Having time to just be can often lead to big conclusions about what we want from life and who we are. A study from the University of Pittsburgh Mind-Body Center found that those who enjoyed leisure time, including vacations, reported more life satisfaction and a more positive mindset in general, including decreased instances of clinical depression.
Lower stress hormones, lower blood pressure, and a smaller waist. Turns out vacations aren’t just good for your soul. Results from the Framingham Heart Study are some of the most widely cited evidence of the correlation between vacation and physical health. More than 12,000 men at risk of heart disease were followed for nine years to see if there were ways to increase their lifespan. Scientists who analyzed the results put it pretty simply to NPR: “The more frequent the vacations, the longer the men lived.”
You’ll sleep better. It’s not just those minty chocolates on the hotel pillows or the calm of sleeping under the stars. According to the New York Times, a study by a scientific consulting firm that’s worked with NASA pilots and astronauts on sleep issues, showed that after as few as two or three days of vacation, people were averaging an hour more of good quality sleep a night. Even better: back at home, even after your beach hair is long gone, that extra hour of quality sleep endures.
You’ll be quicker on the draw. The same study also showed an improvement in reaction times, as much as 80% while on vacation and 30-40% once your bags are unpacked back home. In other words, take off your workplace thinking cap for a few days, and you’ll be that much quicker on the draw with ideas and solutions when you return.
Vacations make you more creative. Writers often admit having some of their most productive periods either during or after vacation. Perhaps it’s due to the stimulation of stepping outside our normal routines. Sometimes the answer of how to fix the third act of your screenplay or rearrange the living room furniture is just a matter of being exposed to new ideas and situations, and then––eureka in the bathtub!––You’ve got a brand spanking new solution to your same old problem.
It’s hard to believe school will be starting in just a few weeks. Before you turn the kids loose in the school cafeteria, here are some lunch items they should probably avoid!While most cafeteria trays have some reasonable items on them, like the 2% milk and salads, some of it is downright awful. These foods don’t belong on anyone’s plate, especially children who need it to grow strong bodies, develop healthy brains, and live long, healthy lives.
Here are the 10 worst school foods:
Canned Peaches: A serving of this candy-disguised-as-fruit has 136 calories and 33 grams of sugar. That’s a day’s worth of sugar and hardly any of their natural nutrients that are found in fresh peach slices.
Chocolate Milk: Recently, D.C. schools removed flavored milk from all of its public schools, saving kids 158 calories and 25 grams of sugar at lunch. The rich protein source is better consumed in a low- or non-fat unflavored milk.
Corn Dogs: This staple of cafeteria trays gets worse as kids dunk it in sugary ketchup. The low-grade meat inside the hot dog full of nitrates, coupled with the starchy cornbread coating leaves a lot to be desired. At 240 calories and 34 percent of the daily sodium intake, this is a food fail.
Mac and Cheese: A serving of this over-processed, neon-orange pasta sets kids back 340 calories, 18 grams of fat and 5 grams of sugar, not to mention the 900 milligrams of sodium. Make this at home with whole grain noodles, Greek yogurt and low-fat cheddar cheese and pack in their bag for a deliciously healthy alternative.
Mashed Potatoes and Gravy: Odds are, those aren’t even real potatoes doused in fatty gravy on your kid’s tray, as potato flakes are typically used. A whopping 237 calories, 9 grams of fat and 700 milligrams of sodium are waiting your child in this side item.
Nachos: Better suited for a drunken football game than a child’s main lunch entree, these processed corn chips and nuclear cheese dip contain 1101 calories, 1580 milligrams of sodium and 59 grams of fat. Anyone who serves this to children should be ashamed of themselves.
Sloppy Joes: Adam Sandler’s comedic song makes the loose meat sandwich sound appealing, but the 635 calories and 10 grams of saturated fat make this completely appalling.
Tater Tots: If Napoleon Dynamite had shared his tots with his friends at lunch, he would have shared 150 calories and 7 grams of fat in a mere nine-piece serving.
Smucker’s Uncrustables: The simplest of sandwiches to make becomes a calorie and sugar bomb for kids in this frozen white-bread sad-excuse of a PBJ with 320 calories and 14 grams of sugar. Instead, pack one in their lunch box with whole grain bread, almond butter and a natural jam.
Tuna Casserole: With all the opportunity in the world to be healthy, full of tuna and vegetables, this becomes one of the fattiest foods on the school menu. At 450 calories, 20 grams of fat and nearly 1000 milligrams of sodium, this is another example of foods that are better prepared at home than created in the cafeteria.
Close friendships take tremendous work, dedication, and effort from all parties involved. Similar to romantic relationships, when we let our own issues and baggage get muddled into the picture, our friendships can become strained and suffer as a result. No one is perfect, and although there are certain traits we look for in a friend, there are definitely dynamics that can be very detrimental:
1. Jealousy: It is natural for every one of us to be envious at one time or another. Maybe we’re envious of a friend’s job … of their marital relationship … of their ability to have children when we cannot … but, when that envy turns into something that looks more like resentment or jealousy … that is when we have a problem. If your friend can’t let go of their own hang-ups in order to be happy for you when you have something positive happen in your life, it may be a sign that their hang-ups are stronger than your friendship.
2. Destructive Feedback and Communication: Although honesty is important in a relationship, if it comes in the form of belittling us or hurting us, then it becomes very ugly. Communicating with one another honestly and openly must be done with respect, love, and sensitivity. If you find that your friend consistently gives you feedback that leaves you feeling bad about yourself, they may be suffering from their own insecurities and as a result, are tearing you down to make themselves feel better.
3. Selfishness: There will inevitably be times when your friend’s needs are more important than yours and vice verse, however, if your friendship is ALWAYS about your friend and their needs, it is unhealthy. Ultimately, friendship should be about mutual give and take, and support.
4. Lack of Reciprocation: Are you always the one reaching out to your friend? Are you always the one to initiate time together? Granted, some people are not good at initiating and need to be “pulled” along, but if this happens ALL the time, it can start to wear thin and make you feel that you’re not a real priority to your friend.
5. Incessant Negativity: Misery loves company and when things are bad, we love to have others in the trenches with us. If complaining and negativity is the only way you and your friend can relate, however, you may be creating a very unhealthy foundation for your friendship. Friendships should have positive forces in work and ideally, should bring out the best in each of you.
6. Judgment: Judgment can eat away at your spirit, your self-confidence, and your trust in one another. Your friend should be able to accept your decisions, views, or needs and shouldn’t impose their views and perceptions as the only “right” way. Friends should let you be true to yourself. Each of you are individuals and although you may be friends, what might be right for your friend may not be right for you.
If you are experiencing any of these behaviors or traits in your friendship, try to speak to your friend about your concerns openly and honestly. If you can discuss the issue together and work to finds way to repair any possible damage, your friendship may in fact be stronger for it.
With summer in Ohio in full swing…check out these summer fashion tips to help you be stylish and cool all summer long!
1. Sunglasses belong outside. Sunglasses are called sunglasses for a reason—they belong in the sun. There is no reason to wear your sunglasses inside. After all, they’re not called shade-glasses. Duh.
2. Flip-flops are NOT just beach attire. While some people think that flip-flops are only meant for the beach or the pool, they can make any outfit more casual, not to mention more comfortable. Slip on your flip-flops and wear them to a BBQ or day party with a sundress or shorts and you’ll be ready to party. 3. Makeup isn’t waterproof for a reason. Unless you buy waterproof mascara or eyeliner, makeup isn’t really made to be worn underwater. Steer clear of wearing too much makeup to the beach or pool; it doesn’t look good or appropriate, especially when it’s dripping down your face.
4. Don’t wear all white. OK, just because we passed Memorial Day weekend and we can technically wear white again, that doesn’t mean wear all white. White jeans with a white shirt, belt and shoes never looks cool, even when you’re going to a white-out-themed party. Instead, mix things up with some metallic accents.
5. Don’t match your beach bag to your outfit. Unless you have a matching towel and beach bag for each bathing suit you own, stick to the non-matching look. The whole matched outfit thing looks like it belongs on a child. It’s simply tacky.
6. Wear a hat. Most people don’t wear enough sunscreen—so slather up!—but you can at least protect your face from wrinkles and sun damage by wearing a cool hat.
7. Chill with the bling-bling while sunbathing. Wearing one cute necklace or bracelet with your bathing suit is one thing, but being decked out in jewelry by the pool is not only tacky, it leaves you with terrible tan lines.
8. Wear a swimsuit that fits. Everyone has a different body shape and there are bathing suits made for all body types. So, please, don’t wear one that is too small or too big for you. The key to looking good in a bathing suit is feeling good in a bathing suit. An ill-fitting suit may cause undesired attention.
9. Heels are not meant for the beach. There’s really no excuse for wearing heels to the beach or pool. It might be funny when your heel gets stuck in the boardwalk or you sink into the sand trying to look like a diva, but tripping and ruining some cute kid’s sandcastle … well, there is no excuse for that.
10. Less is not always more. Just because it’s hot out does not give you the excuse to wear less clothing. Nothing about booty shorts or super mini-skirts is attractive, unless you’re looking for a pole.
With the great summer weather we have been enjoying in Columbus no one wants to be inside working out. Instead, gather your peeps and head outdoors for a calorie-blasting, muscle-sculpting good time. Here, 10 ways to do it right:
1. Practice Your Serve Grab a pal for a game of tennis.
Calories Blasted Per Hour: 544
Bonus Benefit: Svelte, sexy arms, shoulders, and back muscles
*Calorie burn based on a 150-pound person
2. Spike Your Fat Burn Play beach volleyball with the family.
Calories Blasted Per Hour: 544 Bonus Benefit: Every serve and spike helps tone your arms, abs, legs, and chest.
*Calorie burn based on a 150-pound person
3. Sneak in Freestyle Fitness Swim laps while the kids splash each other.
Calories Blasted Per Hour: 476 Bonus Benefit: Talk about a total-body workout! Swimming strengthens your chest, back, arms, abs, legs, and shoulders.
*Calorie burn based on a 150-pound person
4. Pedal off the Pounds Go for a bike ride.
Calories Blasted Per Hour: 476 Bonus Benefit: Power up each hill to help tighten and tone your legs, hips, and butt. ?
*Calorie burn based on a 150-pound person
5. Batter Up! Join the office softball game.
Calories Blasted Per Hour: 340 Bonus Benefit: You don’t have to be on the winning team to still work your chest, arms, legs, abs, shoulders, and back.
*Calorie burn based on a 150-pound person
6. Hit the Trails Take a hike in the woods.
Calories Blasted Per Hour: 442 Bonus Benefit: You’ll build strong, lovely legs as you soak up nature’s beauty.
*Calorie burn based on a 150-pound person
7. Float Your Boat Paddle off on a canoeing excursion.
Calories Blasted Per Hour: 340 Bonus Benefit: The resistance of paddling through water helps eliminate arm flab and strengthen your back.
*Calorie burn based on a 150-pound person
8. Get Tee’d Off Play golf (and carry your own clubs!).
Calories Blasted Per Hour: 306? Bonus Benefit: With each swing, you work your arms, abs, back, and shoulders.
*Calorie burn based on a 150-pound person?
9. Dig In, Get Dirty Finally catch up on your gardening.
Calories Blasted Per Hour: 306 Bonus Benefit: All the bending and twisting required to plant and weed works your core from every angle.
*Calorie burn based on a 150-pound person
10. Saddle Up! Go horseback riding.
Calories Blasted Per Hour: 272 Bonus Benefit: Gripping the saddle gives your inner thighs and butt an incredible workout.
Several blogs ago I posted about things you should never buy used…well how about the other side of it and things to NEVER buy New!!
If you’re looking to get the most value for your dollar, it would do your wallet good to check out secondhand options. Many used goods still have plenty of life left in them even years after the original purchase, and they’re usually resold at a fraction of the retail price, to boot. Here’s a list of 21 things that make for a better deal when you buy them used.
1. DVDs and CDs: Used DVDs and CDs will play like new if they were well taken care of. Even if you wind up with a scratched disc and you don’t want to bother with a return, there are ways to remove the scratches and make the DVD or CD playable again.
2. Books: You can buy used books at significant discounts from online sellers and brick-and-mortar used book stores. The condition of the books may vary, but they usually range from good to like-new. And of course, check out your local library for free reading material.
3. Video Games: Kids get tired of video games rather quickly. You can easily find used video games from online sellers at sites like Amazon and eBay a few months after the release date. Most video game store outlets will feature a used game shelf, as well. And if you’re not the patient type, you can rent or borrow from a friend first to see if it’s worth the purchase.
4. Special Occasion and Holiday Clothing: Sometimes you’ll need to buy formal clothing for special occasions, such as weddings or prom. Most people will take good care of formal clothing but will only wear it once or twice. Their closet castouts are your savings: Thrift stores, yard sales, online sellers and even some dress shops offer fantastic buys on used formalwear.
5. Jewelry: Depreciation hits hard when you try to sell used jewelry, but as a buyer you can take advantage of the markdown to save a bundle. This is especially true for diamonds, which has ridiculously low resale value. Check out estate sales and reputable pawn shops to find great deals on unique pieces. Even if you decide to resell the jewelry later, the depreciation won’t hurt as much.
6. Ikea Furniture: Why bother assembling your own when you can pick it up for free (or nearly free) on Craigslist and Freecycle? Summer is the best time to hunt for Ikea furniture–that’s when college students are changing apartments and tossing out their goodies.
7. Games and Toys: How long do games and toys remain your child’s favorite before they’re left forgotten under the bed or in the closet? You can find used children’s toys in great condition at moving sales or on Craigslist, or you can ask your neighbors, friends, and family to trade used toys. Just make sure to give them a good wash before letting junior play.
8. Maternity and Baby Clothes: Compared to everyday outfits that you can wear any time, maternity clothes don’t get much wear outside the few months of pregnancy when they fit. The same goes for baby clothes that are quickly outgrown. You’ll save a small fortune by purchasing gently used maternity clothes and baby clothes at yard sales and thrift stores. Like children’s games and toys, friends and family may have baby or maternity clothing that they’ll be happy to let you take off their hands.
9. Musical Instruments: Purchasing new musical instruments for a beginner musician is rarely a good idea. (Are you ready to pay $60 an hour for piano lessons?) For your little dear who wants to learn to play an instrument, you should see how long his or her interest lasts by acquiring a rented or used instrument to practice with first. Unless you’re a professional musician or your junior prodigy is seriously committed to music, a brand new instrument may not be the best investment.
10. Pets: If you buy a puppy (or kitty) from a professional breeder or a pet store outlet, it can set you back anywhere from a few hundred dollars to several thousand dollars. On top of this, you’ll need to anticipate additional fees and vet bills, too. Instead, adopt a pre-owned pet from your local animal shelter and get a new family member, fees, and vaccines at a substantially lower cost.
